Muesli Cookies

Makes: 15 Cookies

Ingredients:

• 1 cup toasted muesli (or rolled oats)
• 1/2 cup mixed seeds
• 1/2 cup sultanas
• 2 scoops (60g) pure protein powder
• 1/2 teaspoon salt
• 2 tablespoons butter
• 1/2 cup peanut butter
• 2 tablespoons maple syrup
• 1 teaspoon vanilla paste
• 1 tablespoon milk (optional)

Method:

• Preheat the oven to 160 degrees Celsius and prepare 2 baking trays by lining with baking paper
• Add in all the dry ingredients into a bowl and mix well
• In a microwave proof bowl add the butter, peanut butter, maple syrup and vanilla
• Heat for 30’seconds and mix well until well melted and combined
• Pour the melted mixture into the dry mixture and stir well
• If the mixture is too dry and doesn’t come together add in the milk, this step may not be necessary as it depends on the viscosity of the peanut butter used
• Place the mixture in the fridge for 5 minutes to bring back to room temperature
• Spoon a tablespoon of the mixture onto the preparing baking tray and flatten down
• Bake for 18-20 minutes until golden brown
• Allow to cool on the baking tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 128
• Total fats: 7.4g
• Total carbohydrates: 9.9g
• Total sugars: 6.1g
• Protein: 6.3g

Recipe Notes:

• Store in an air tight container below 27 degrees for a maximum of 5 days
• The cookie batter is freezer friendly to be defrosted and baked within 6 months. The baked cookies are not freezer friendly
• The pure protein powder can be substituted for vanilla protein powder, just exclude the vanilla paste
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Ham & Ricotta Frittata

Makes: 6

Ingredients:

• 4 eggs
• 120g ham, finely shredded
• 1/2 cup ricotta
• 2 garlic cloves, finely diced

Method:

• Preheat the oven to 180 degrees Celsius and prepare a silicon muffin tray by lightly spraying with cooking spray
• Place the all ingredients in the a mixing bowl and whisk until well combined
• Pour the batter evenly between the prepared muffin tray
• Bake for 30 minutes or until the Frittata are set on the outside with a gentle wobble in the middle
• Remove from the oven and allow to sit in the muffin tray for 10 minutes to finish cooking through before transferring to a wire rack to cool completely.

Nutritional Value per Frittata:

• Calories: 133
• Total fat: 9.6g
• Total carbohydrates: 1.9g
• Sugars: 0.8g
• Protein: 9.9g

Recipe Notes:

• Delicious served both warm or cold
• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Raspberry Protein Balls

Makes: 18

Ingredients:

• 1 1/2 cup frozen raspberries
• 4 scoops (120g) vanilla protein powder
• 1 cup natural almonds
• 1 cup shredded coconut
• 1/2 cup coconut flour
• 1 tablespoon maple syrup
• 1/2 cup rolled oats
• Up to 1/4 cup water

Method:

• Place the frozen raspberries, protein powder, almonds, shredded coconut and coconut flour into a food processor and process until you have a fine meal texture
• Add in the maple syrup and pulse the food processor until well combined
• Add in the rolled oats and pulse to roughly chop but to retain some texture (should you prefer to have the oats ground to a mill add at the first step)
• Gradually at water 1/2 tablespoon at a time until the mixture comes together to form a rollable dough
• Roll the ball into even size balls slightly smaller than a golf ball, approximately 40g each.

Nutritional Value per Ball:

• Calories: 118
• Total fat: 6.2g
• Total carbohydrates: 7.7g
• Sugars: 1.9g
• Protein: 8.3g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 7 days
• This recipe is freezer friendly to be consumed within 6 months
• Protein powder used in the recipe is Protein Supplies Australia WPI Vanilla Fast Release protein powder
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Breakfast Frittata

Makes: 12

Ingredients:

• 1/2 cup sour cream
• 6 eggs
• 2 garlic cloves, finely grated
• 150g bacon pieces
• 150g button mushrooms
• 150g cherry tomatoes
• 150g sharp cheddar cheese

Method:

• Preheat to 180 degrees Celsius and prepare 12 silicon muffin trays by lightly spraying with cooking spray
• In a mixing bowl whisk together the eggs, sour cream and garlic until well combined
• Roughly chop the mushroom and bacon to similar sized pieces, quarter the cherry tomatoes and roughly chop or crumble the cheddar cheese
• Stir through the chopped ingredients into the egg mixture until well combined
• Spoon the mixture evenly between the prepared muffin tray
• Bake for 25-30 minutes until the egg has set one the outside and has a gentle wobble in the middle
• Remove the oven and allow to sit for 10-15 minutes before removing from the silicon muffin tray before moving to a wire rack to cool completely.

Nutritional Value per Frittata:

• Calories: 164
• Total fats: 12.1g
• Total carbohydrates: 1.7g
• Sugars: 0.8g
• Protein: 10.4g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Roast Pumpkin Baked Frittata

Makes: 10

Ingredients:

• 300g pumpkin
• 150g bacon, roughly diced
• 50g baby spinach
• 100g feta cheese, crumbled
• 2 garlic cloves, finely chopped
• 6 eggs
• 150ml cream

Method:

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Roughly chop the Pumpkin into even sized pieces, spray with cooking spray and roast for approximately 15 minutes until just under cooked (time will vary depending on the size of your Pumpkin pieces)
• Set aside to cool slightly
• Cover the baby spinach with boiling water and sit for 2 minutes then drain very well
• Place the eggs and cream in a mixing bowl and whisk together until well combined
• Add in all remaining ingredients and stir through
• Evenly spoon the into he wells of silicon muffin tray
• Bake for 30 minutes until set on the outside with a slight wobble in the middle as when removed from the oven they will continue to cook through.
• Allow to cool in the muffin tray for 10 minutes before transferring to a wire rack to cool completely
• Alternatively serve warm.

Nutritional Value per Frittata:

• Calories: 169
• Total fat: 11g
• Total carbohydrates: 4g
• Sugars: 1.6g
• Protein: 11.5g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Can also be taken in a large dish, cooking time will need to be adjusted to suit the size of the dish being used.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Coffee Protein Up & Go Go Go

Serves: 1

Ingredients:

• 1 weetbix biscuit
• 1/4 cup boiling water
• 2 teaspoons instant coffee
• 1 teaspoon low calorie sweetener
• 1/2 cup high protein milk
• 1/2 scoop (15g) vanilla protein powder

Method:

• Dissolve the coffee and sweetener is the boiling water and then crush the weetbix biscuit into the coffee mixture
• Place in the fridge to soak overnight
• Add the milk and protein powder then blend until smooth
• Serve and enjoy immediately.

Nutritional Value per serve:

• Calories: 160
• Total fat: 2.6g
• Total carbohydrates: 19.5g
• Sugars: 10.3g
• Protein: 22.8g

Recipe Notes:

• Best served fresh

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Chocolate Protein Up & Go Go Go
Serves: 1

Ingredients:

• 1 weetbix biscuits
• 1/2 cup milk
• 1/2 cup water
• 1 scoop (30g) chocolate protein powder
• 1 teaspoon cacao
• 1/2 teaspoon maple syrup (optional)

Method:

• Place a crushed weetbix in a bowl and cover with the milk, place in the refrigerator overnight to soak
• Place the soaked weetbix and milk mixture in a blender with all remaining ingredient a blender and process until smooth and well combined.
• Serve immediately.

Nutritional Value per recipe:

• Calories: 218
• Total fats: 0.6g
• Total carbohydrates: 18.2g
• Sugars: 8.1g
• Protein: 32.2g

Recipe Notes:

• Best served freshly blended
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Protein Hotcakes
Makes: 2 large or 4 small


Ingredients:

• 2 egg whites
• 1 scoop (30g) vanilla protein powder
• 1/4 cup almond meal
• 1/2 teaspoon baking powder
• 1 tablespoon milk

Method:

• Using electric mixers to beat the egg whites until you have stiff peaks
• Fold through the remaining ingredients gently until well combined
• Using a heavy based frying pan over a medium heat heat some cooking spray
• Pour the batter into the frying pan, half the batter for large Hotcakes for 1/4 of the batter for small Hotcakes
• Allow to become golden and until bubbles appear on the surface, approximately 1-2 minutes
• Flip the Hotcakes gently and cook for another 1-2 minute until golden both sides

Nutritional Value per Hotcake (4):

• Calories: 84
• Total fats: 3.9g
• Total carbohydrates: 2g
• Sugars: 0.6g
• Protein: 10.3g

Recipe Notes:

• Store in an air tight container for up to 2 day
• Batter can be also stored covered in the fridge for up to 2 days
• The cooked Hotcakes are freezer friendly to be consumed within 5 months
• Picture shows a large hotcake served with Passionfruit Protein Butter, strawberry with a drizzle of maple syrup and a sprinkle of pistachios.
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Zucchini Slice (protein Enriched and gluten free)

Makes: 24 portions

Ingredients:

• 9 eggs
• 1/3 cup milk
• 200g bacon pieces
• 2 large zucchinis, grated
• 1 onion, diced
• 4 garlic cloves, finely diced
• 1/2 cup grated cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1 1/2 teaspoons baking powder

Method:

• Preheat oven to 180 degrees Celsius and generously spray a lasagne dish with cooking spray
• Place the eggs and milk in a mixing bowl and whisk until well combined
• Add in the zucchini, onion, bacon, garlic and cheeses and mix until well coated
• Finally mix in the coconut flour, protein powder and baking powder stirring through until well combined
• Pour the mixture into the prepared lasagne dish and bake for 40-45 minutes until golden and set in the middle, it can have a very slight wobble in the middle as it will continue cooking once removed from the oven
• Allow to cool for 10 minutes before slicing

Nutritional Value per portion (approx. 60g):

• Calories: 109
• Total fats: 6.5g
• Total carbohydrates: 1.8g
• Sugars: 0.7g
• Protein: 9.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious served hot or cold
• To ensure that this recipe is gluten free a gluten free protein powder must be used
• Protein powder can be replaced by an additional 1/4 cup of coconut flour
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Apple Cinnamon Muffins with Walnut Crumble

Makes: 12

Muffin ingredients:

• 3 scoops (90g) vanilla protein powder
• 1/2 cup almond meal
• 1/2 cup coconut flour
• 2 teaspoon baking powder
• 2 teaspoons cinnamon
• 2 eggs
• 1/2 cup natural yoghurt
• 1 cup milk
• 2 apples, peeled

Crumble ingredients:

• 3/4 cup chopped walnuts
• 2 tablespoons coconut oil
• 1 tablespoon maple syrup

Method:

• Preheat the oven to 180 degrees and prepare 12 muffin tray by lightly greasing
• Place the protein powder, almond meal, coconut flour, baking powder and cinnamon in mixing bowl and mix well
• In a small jug whisk together the eggs, yoghurt and milk until well combined
• Add to the dry mixture and use a spatula to mix through until just combined
• Grate one Apple and dice the second apples stirring through the muffin mixture, do not over mix
• Evenly spoon the mixture into the prepared muffin trays
• To make the crumble, stir the maple syrup through the chopped walnuts until well coated
• Pour the melted coconut oil over the maple coated walnuts
• Evenly spoon the Walnut crumble over the top of the muffins
• Bake in the preheated oven for 20-25 minutes or until golden and a cake skewer comes out clean
• Allow to cool in the muffin tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin (with the crumble):

• Calories: 159
• Total fats: 7.5g
• Total carbohydrates: 15.4g
• Sugars: 6.1g
• Protein: 11.3g

Nutritional Value per muffin (without the crumble):

• Calories: 129
• Total fats: 4.6g
• Total carbohydrates: 14.2g
• Sugars: 5g
• Protein: 11.2g

Recipe Notes:

• Store in an air tight container below 17 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Also delicious served warm
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.